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Get Healthy – Go Nuts!
Eating nuts several times a week can promote a healthy heart
By Vital Earth Staff
 Many people are under the impression that eating nuts will make them gain unwanted weight. The truth is studies have shown that people who regularly eat nuts are actually thinner than people who don’t. They are an excellent source of protein, minerals, “good” monounsaturated fats and other nutrients. Eating a large handful of nuts several times a week is quite healthy and more specifically, quite heart healthy.
In 1996, the Iowa Women's Healthy Study found that women who ate nuts 4 times a week were 40% less likely to die of heart disease. Two years later, another study conducted by the Harvard School of Public Health found a similar result in another group of women subjects. Furthermore, potential heart health benefits of nuts were also found among men. In 2002, the Physician's Health Study found that men who consumed nuts 2 or more times per week had reduced risks of sudden cardiac death.
The irony here is that it seems to be the fat content of the nuts responsible for the health benefits associated with eating them. Nuts are definitely rich in fat, monounsaturated fat, which is recognized as having cholesterol-lowering properties. Nuts are also rich in fiber, vitamin E, magnesium and folic acid – all things known to reduce the risk of heart disease (and some cancers).
*Here are six of the healthiest nuts:
1. Walnuts: When it comes to nuts, the walnut is the king. It's a great source of the healthy omega-3 essential fatty acids, which have been found to protect the heart, promote better cognitive function, and provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis.
Walnuts also contain the antioxidant compound ellagic acid, which is known to fight cancer and support the immune system. But that's not all--in a study in the August 2003 issue of Phytochemistry, researchers identified 16 polyphenols in walnuts, including three new tannins, with antioxidant activity so powerful they described it as “remarkable.”
Walnuts are incredibly healthy for the heart. A study in the April 2004 issue of Circulation found that when walnuts were substituted for about one-third of the calories supplied by olives and other monounsaturated fats in the Mediterranean diet:
> Total cholesterol and LDL (bad) cholesterol were reduced
> The elasticity of the arteries increased by 64 percent
> Levels of vascular cell adhesion molecules, which play a major role in the development of atherosclerosis (hardening of the arteries), were reduced
2. Almonds: Just a quarter cup of almonds contains nearly 25 percent of your needed daily value of the important nutrient magnesium, plus is rich in potassium, manganese, copper, the antioxidants vitamin E and selenium, and calcium. In fact, a quarter cup of almonds has almost as much calcium as a quarter cup of milk.
They're also great for the colon. A study on the effects of almonds on colon cancer was recently conducted using animals which were exposed to a colon-cancer-causing agent. The animals given whole almonds had fewer signs of colon cancer than animals given almond oil or no almonds.
Researchers suspect the benefit may be due to almonds' high fiber content.
Plus, almonds are one of the best nuts for lowering cholesterol because 70 percent of the fat they contain is the healthy monounsaturated variety, which has been shown to help clear arteries.
3. Cashews: Cashews are lower in fat than most nuts, and 65 percent of this fat is unsaturated fatty acids. Of this, 90 percent is oleic acid, the heart-healthy fat found in olive oil. Plus, cashews are rich in copper, magnesium, zinc, iron and biotin.
4. Pecans: Pecans are an excellent source of over 19 vitamins and minerals including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, several B vitamins and zinc.
In fact, a study from New Mexico State University found that eating 3/4 cup of pecans a day might significantly lower LDL (bad) cholesterol and help to clear the arteries.
5. Brazil Nuts: These nuts are extremely nutrient-rich and contain protein, copper, niacin, magnesium, fiber, vitamin E and selenium. Selenium is a powerful antioxidant that works to neutralize dangerous free radicals. A study at the University of Illinois found that the high amounts of selenium in Brazil nuts might help prevent breast cancer.
6. Macadamia Nuts: These nuts are high in protein, fiber, healthy monounsaturated fats, potassium and magnesium. And, a study done at Hawaii University found that people who had added macadamia nuts to their diets for just one month had total cholesterol levels of 191, compared to 201 for those eating the typical American diet. The largest change was found in the LDL (bad) cholesterol.
A Little Goes A Long Way
The key with nuts is simply not to overeat them. They are highly concentrated in both their calories and their nutrients, so you only need a small handful at a time. Eating a variety of nuts appears to be the best way to get all the different benefits each nut has to offer.
Number of Nuts in one Ounce
• ALMONDS .... 20-24
• BRAZIL NUTS .... 6-8
• PECANS .... 18-20 halves
• PINE NUTS .... 150-157
• CASHEWS .... 16-18
• MACADAMIAS .... 10-12
• HAZELNUTS .... 18-10
• PISTACHIOS .... 45-47
• WALNUTS .... 8-11 halves
For a healthy nut snack try this recipe:
Combine equal amounts of whole shelled almonds, unsalted peanuts, dried cranberries and chopped pitted dates; add a handful of dried apricots. You can store this mix for up to 2 weeks at room temperature.
Jody’s refreshing, healthy dessert:
> Slice peaches place in dish
> Put a big dollop of unsweetened, active yogurt on top
(Look for the National Yogurt Association's (NYA) Live & Active Cultures seal to ensure that the yogurt you buy contains a significant amount of live and active cultures)
> Sprinkle with a generous serving of raw mixed nuts
> Drizzle a little 100% pure maple syrup on top
TIP: If serving to finicky children or a suspicious husband, put it in a pretty dessert dish to diminish the perception that it might be healthy. – Jody
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Sources: http://nuthealth.org/, http://treenuts.org/
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